Crossfit Garage – CrossFit Metcon Metcon (Time) For Time (20 minute cap): 18-15-12 Deadlifts (185/135) Box jumps(24/20) ** 1 Partner works, while other does Plank Hold ** 18-15-12 Weighted Sit Ups (20/14) KBS (53/35) ** 1 Partner works, while other does Squat Hold on wall 90 degrees** 18-15-12 Burpees Goblet Squats (53/35) ** 1 Partner works, while other does Static Bar Hang ** Rx+ DL 225/155 GHD KBS 70/53 Goblet Squat 70/53 Bent Over Row (3×10) Back Extension (3×15) Metcon 11 AM Metcon (AMRAP – Rounds and Reps) AMRAP 18 10 deadlifts 185/135 15 Calorie Row 20 Wall balls 25 Sit upsRead more

Crossfit Garage – CrossFit Coaching Focus -Rowing Technique Metcon Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click hereRead more

Crossfit Garage – CrossFit Weightlifting Back Squat (4×3 @85%) try and do 5 more pounds than last weeks 85% Metcon Metcon (Time) Rx 5 Rounds: 9 Power Cleans (115/80) 15 Push-ups 21 Squats 200m Run Rx+ 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200m RunTime Cap: 20 minutesRead more

Crossfit Garage – CrossFit Weightlifting Coaching Focus -snatch -drop snatch -snatch balance -mobility issues Snatch (5×2 building to 90%) 20-30 minute focus Metcon Metcon (3 Rounds for reps) Rx AMRAP 3: 15/12 Calorie Row 12 Power Snatch (75/55) Rest 3:00 AMRAP 3: 15/12 Calorie Row 8 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Row 4 Power Snatch (115/80) Rx+ AMRAP 3: 15/12 Calorie Row 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 15/12 Calorie Row 8 Power Snatch (115/80) Rest 3:00 AMRAP 3: 15/12 Calorie Row 4 Power Snatch (135/95)“There are no bad intervals, only weak efforts.” – Greg GlassmanRead more

Crossfit Garage – CrossFit Weightlifting Back Squat (4×3 @80-85%) Metcon 500m Row (Time) Row 500m for time 3 rounds (Time) 3 Rounds for time of: 15 Power Cleans (115/80) 45 Double-unders 15 Push Jerks (115/80) 45 Double-unders3/1 single undersRead more